Comparing Nutrients in 1 pound Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	52.7% 1529kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	50% 16g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	66.6% 1.07g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	352% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	219% 285g	130g per day for Men 19-50 years
Sugars	13% 9.53g	19% 13.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.13% 1.54g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 4.85g	g per day for Men 19-50 years
Fiber	181% 69g	47.7% 18g	38g per day for Men 19-50 years
Protein	182% 102g	58.2% 32.6g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	54.4% 2.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	447% 1787μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	37.6% 376mg	60.8% 608mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	379% 30.3mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	72% 1.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	263% 1842mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Snacks, tortilla chips, ranch-flavor per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 1 pound of Red Kidney Beans has 12.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.
• 1 pound of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 pound for Red Kidney Beans vs Snacks, tortilla chips, ranch-flavor:

• 1 pound of Red Kidney Beans has 6.9 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 1.6 times more Phosphorus, 5.2 times more Potassium and 2 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While 1 lb of Snacks, tortilla chips, ranch-flavor contains 1.6 times more Calcium, 2.3 times more Selenium and 43.3 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.5 times more Omega 3, 3.8 times more Fiber and 3.1 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While 1 lb of Snacks, tortilla chips, ranch-flavor contains 1.5 times more Energy, 23.2 times more Fat, 23 times more Saturated Fat, 57.9 times more Omega 6 and 1.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6